Recipes

INGREDIENTS

• 2 large garlic cloves, minced
• 1 tablespoon olive oil
• 1-1/2 teaspoons olive oil
• 1 tablespoon balsamic vinegar
• 1/4 teaspoon salt
• 1/8 teaspoon ground black pepper
• 4 tuna steaks (6 ounces each), each 1? thick
• 1-1/2 teaspoons chopped fresh parsley or basil

DIRECTIONS

1. In a large, heavy nonstick skillet, cook the garlic in 1 tablespoon of the oil over very low heat, until the garlic’s aroma is apparent, 30 to 60 seconds, stirring. Immediately add the vinegar, 1/8 teaspoon of the salt, and half of the pepper. Remove to a bowl and cover with foil to keep warm.
2. Season the fish with the remaining 1/8 teaspoon salt and the remaining pepper. Heat the remaining 1 1/2 teaspoon oil in the same skillet over medium heat.
3. Add the fish and cook until browned on the first side, 4 to 5 minutes. Turn and cook until the fish is just opaque throughout, 3 to 4 minutes.
4. Serve topped with the garlic sauce and parsley or basil.

NUTRITION INFORMATION

Serves: 4 | Serving Size: 6-ounce tuna steak

Per serving: Calories: 220

Total Fat: 6g; Total Carbohydrate: 1g; Dietary Fiber: 0g; Sugars: 1g; Protein: 41g

Original recipe from myfitnesspal.com

INGREDIENTS

• 2 cups uncooked bow tie pasta
• 2 tablespoons unsalted butter, divided
• 1/2 medium onion, chopped
• 1 clove garlic, minced
• 2 cups bite-sized fresh asparagus pieces (about 12 stalks total, with ends chopped and discarded)
• 1 cup frozen green peas
• 1/4 cup crumbled feta cheese
• 2 tablespoons chopped fresh dill
• 2 tablespoons fresh lemon juice
• 1/4 teaspoon salt
• 1/4 teaspoon ground pepper

DIRECTIONS

1. Cook pasta according to package directions (try whole wheat).
2. While the pasta is cooking, heat a large pan over medium heat. Add butter, onion and garlic, and cook until onions are soft, about 3-4 minutes. Add the asparagus to the pan and cook for another 2 minutes. Add peas to the pan and cook for another 2 minutes. Set aside.
3. Drain the cooked pasta and add to the pan with vegetable mixture. Add feta, dill, lemon juice, salt and pepper to the pan. Toss until well combined.
4. Portion into a 1 1/2 cup serving size, and serve. For extra protein or to increase calories, try adding grilled chicken to the mix.

NUTRITION INFORMATION

SERVES: 4 | SERVING SIZE: 1 1/2 CUPS

Per serving: Calories: 359; Fat: 9g; Sodium: 251mg; Carbohydrate: 59g; Fiber: 6g; Sugar: 5g; Protein: 13g

Original recipe from Hello Healthy: https://blog.myfitnesspal.com

SERVES 4 (SERVING SIZE: 1 CHICKEN BREAST AND 1/2 CUP SALSA)

INGREDIENTS

• 1 1/2 teaspoons cumin seeds
• 1 1/2 teaspoons fennel seeds
• 1 1/2 teaspoons coriander seeds
• 1 1/2 teaspoons grated lime rind
• 1/4 cup fresh lime juice, divided
• 4 teaspoons honey, divided
• 3/4 teaspoon kosher salt, divided
• 1/2 teaspoon freshly ground black pepper, divided
• 4 (6-ounce) skinless, boneless chicken breast halves
• Cooking spray
• 3 peaches, pitted and quartered
• 1/2 cup chopped fresh cilantro
• 1 tablespoon extra-virgin olive oil
• 2 large purple scallions or spring onions, thinly sliced
• Lime wedges (optional)

PREPARATION

1. Place first 3 ingredients in a small skillet over medium heat; toast, shaking the pan occasionally, for 2 minutes or until fragrant. Remove from heat; coarsely grind spices using a mortar and pestle or spice grinder.
2. Combine 2 teaspoons spice mixture, lime rind, 2 tablespoons juice, 2 teaspoons honey, 1/2 teaspoon salt, and 1/4 teaspoon pepper in a large bowl. Add chicken; toss to coat. Let stand 10 minutes.
3. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Add chicken; cook 12 minutes or until a thermometer registers 155°, turning once. Transfer chicken to a plate; let stand 5 minutes. Thinly slice each chicken breast across the grain.
4. Recoat pan with cooking spray. Add peaches; grill 3 minutes, turning once to mark the cut sides. Transfer peaches to a cutting board; coarsely chop. Transfer peaches and their juices to a large bowl. Add remaining 1 teaspoon spice mixture, remaining 2 tablespoons lime juice, remaining 2 teaspoons honey, remaining 1/4 teaspoon salt, remaining 1/4 teaspoon pepper, cilantro, olive oil, and scallions. Serve chicken with salsa and lime wedges, if desired.

NUTRITIONAL INFORMATION

Per serving: Calories 299

Fat 8.1 g; Protein 36 g; Carbohydrate 22 g; Fiber 3 g

Original recipe from CookingLight.com

PREP TIME: 20 MINS
TOTAL TIME: 45 MINS
SERVINGS: 4
CALORIES PER SERVING: 385
CARBOHYDRATES: 33 G
FATS: 15 G
PROTEIN: 32 G

INGREDIENTS:

• Coarse salt and ground pepper
• 1 cup barley
• 2 bunches scallions, cut into thirds crosswise and white ends halved
• 2 1/2 cups fresh corn kernels (from 3 ears corn) or frozen corn
• 3 tablespoons extra-virgin olive oil
• 1 pint grape tomatoes, halved
• 1/4 cup fresh parsley leaves
• 12 ounces cooked chicken breast, shredded
• 1 tablespoon plus 2 teaspoons fresh lime juice
• 5 ounces baby spinach

DIRECTIONS:

1. In a medium pot of boiling salted water, cook barley according to package instructions. Drain and let cool.
2. Meanwhile, preheat oven to 450 degrees. Place scallions and corn on a rimmed baking sheet. Toss with 1 tablespoon oil and season with salt and pepper. Roast until vegetables are tender, about 25 minutes, stirring halfway through.
3. In a large bowl, combine barley, roasted vegetables, tomatoes, parsley, cooked chicken, 1 tablespoon oil, and 1 tablespoon lime juice; season with salt and pepper. In a medium bowl, toss spinach with 1 tablespoon oil and 2 teaspoons lime juice; season with salt and pepper. Serve spinach with chicken-barley mixture.

Recipe adapted from marthastewart.com

THIS DISH IS ANTIOXIDANT RICH, FULL OF HEART HEALTHY FATS, CLEAN, AND HIGH IN FIBER WHICH KEEPS YOU FULL AND SATISFIED. THIS SERVES FOUR AS A MAIN DISH, BUT IF YOU PREFER TO SERVE AS A SIDE DISH, THEN IT WOULD EASILY SERVE 8.

Servings: 4
Size: little over 1 cup
Calories: 335
Fat: 11.5 g
Carbs: 47 g
Fiber: 15.5 g
Protein: 14 g
Sugar: 0.4 g
Sodium: 481.6 mg

Ingredients

• 2 cloves garlic, minced
• 3 tbsp fresh lime juice
• 1 tbsp extra virgin olive
• 1 tsp cumin
• pinch crushed red pepper flakes
• 1/2 teaspoon salt
• 15 oz can black beans, rinsed and drained
• 1 cup canned chickpeas, rinsed and drained
• 1 cup cherry tomatoes, halved
• 1/4 cup minced red onion, finely diced
• 1/4 cup cilantro, chopped
• 1 medium avocado, diced

Directions

1. In a large bowl, combine the garlic, lime juice, oil, cumin, crushed red pepper, and salt.
2. Add the black beans, chickpeas, tomato, onion and cilantro; mix well.
3. When ready to eat, gently mix in avocado and serve right away.

Original recipe from Skinnytaste.com

BAKE A BATCH OF THESE DELICIOUS BANANA BRAN MUFFINS AS A HEALTHY BREAKFAST OPTION FOR YOUR FAMILY. THEY’RE SWEETENED ONLY WITH RIPE BANANAS AND APPLESAUCE, SO YOU CAN ENJOY A TREAT LOW IN ADDED SUGAR!

Ingredients

• 1/2 teaspoon cooking oil
• 1 2/3 cups bran (wheat or oat)
• 2 teaspoons baking powder
• 1 1/2 teaspoons cinnamon
• 3 medium very ripe bananas, mashed
• 1/2 cup unsweetened applesauce
• 1/2 cup low-fat plain Greek yogurt
• 2 large eggs
• 1 teaspoon vanilla extract

Directions

1. Preheat oven to 375 degrees F. Lightly grease a 12-cup muffin tin with 1/2 teaspoon cooking oil.
2. In a medium bowl, whisk together dry ingredients, including oat bran, baking powder and cinnamon; set aside.
3. In a large bowl, mix the wet ingredients, including mashed banana, applesauce, Greek yogurt, eggs and vanilla together until well combined and smooth.
4. Add wet ingredients to dry ingredients, and mix until just combined.
5. Divide batter evenly into 12 muffin cups (about ¼ cup mix per muffin cup), and bake 20 minutes or until toothpick inserted into center comes out clean. Transfer to a wire rack to cool for 10 minutes, then remove muffins from tin and place on wire rack to cool completely.
6. Muffins are best served warm with your favorite spread. Feel free to add in chocolate chips, berries or nuts to the batter!

Nutrition Information

Serves: 4, Serving Size: 3 muffins

Per serving: Calories: 258; Total Fat: 6g; Carbohydrate: 57g; Dietary Fiber: 9g; Sugar: 19g; Protein: 12g

HUMMUS, YOGURT, RED ONION, CUCUMBERS, TOMATOES, FETA AND OLIVES ARE LAYERED TO CREATE THIS DELICIOUS GREEK INSPIRED DIP – PERFECT TO SERVE AT YOUR 4TH OF JULY PARTY!

YOU CAN PREP ALL THE INGREDIENTS AHEAD, BUT IT’S BEST TO LAYER IT JUST BEFORE SERVING AS THE CUCUMBERS TEND TO GET WATERY IF THEY SIT TOO LONG. IF YOU DON’T EAT DAIRY, OR IF YOU WANT TO MAKE IT VEGAN, SKIP THE YOGURT AND ADD MORE HUMMUS!

INGREDIENTS:

• 8 ounces hummus, store bought or homemade
• 1 cup 0% fat Greek yogurt
• 1 clove garlic, finely minced
• 1 tsp chopped fresh dill
• Juice of 1/2 lemon
• Pinch kosher salt
• Freshly ground black pepper
• 2 tbsp red onion, minced
• 1 cup English cucumber (about ½ large), ½-inch dice
• 1 cup Roma tomato, seeded, ½-inch dice
• 1/4 cup crumbled feta cheese
• 1/4 cup Kalamata olives, sliced

DIRECTIONS:

1. In a small bowl, combine yogurt, garlic, dill, lemon juice, salt and freshly ground pepper. Set aside.
2. In an 8”x8” or 7″ x 11″glass dish, layer the hummus, yogurt mixture, red onion, cucumber, tomatoes, feta and olives.
3. Serve with whole grain pita chips or baked corn chips.

NUTRITION:

Servings: 9 • Serving Size: 1/4 cup
Calories: 93 • Fat: 5 g • Carbs: 7 g • Fiber: 1.5 g • Protein: 5 g • Sugar: 2 g
Sodium: 202 mg • Cholesterol: 6 mg

Original recipe from Skinnytaste.com

Prep Time: 15m
Cook Time: 12m
Servings: 5

• 1 pound baby leaf spinach, washed/dried/stems removed
• 1 pint grape or cherry tomatoes, halved
• 1 ½ cups orzo, cooked
• 1 tbs extra virgin olive oil, 1 turn of the bowl
• 4 cloves of garlic
• ½ cups fresh or grated parmesan cheese

1. Saute 1 tbsp olive oil and garlic cloves. Pile spinach leaves in stacks 1 on top of the other. Thinly slice stacks of leaves to make spinach confetti. Pile shredded spinach into the pot. Halve grape or cherry tomatoes with a paring knife and add them to the pot.
2. Add hot cooked and drained orzo pasta to the pot. Heat until the spinach wilts.
3. Sprinkle cheese on top. Add salt and pepper and toss to combine. Taste your orzo to adjust seasonings and serve. Some red pepper flakes also make a great addition.

Nutrition:

Calories: 281
Carbs: 4g
Fat: 8g
Protein: 11g